The shenanigans of today

Warm up:

  • Straight arm cable pulldown: 4 x 25, 40 lbs
  • Bentover DB reverse flys: 4 x 25, 20 lbs
  • assisted dips: 4 x 25, 110 lbs


  • Barbell bench press: 8 x 5-6 (4 x 75 lbs 60% 1RM) (4 x 80 lbs 65% 1RM)
  • Barbell bench press: 8 x 2-3 (2 x 100 lbs) ( 2 x 105 lbs) (2 x 110 lbs ) (2 x 120 lbs)


  • Hammer curls: 5 x 5-6, 60 lbs
  • Cable overhead triceps extension, 5 x 5-6, 70 lbs 
  • Cable upright rows: 5 x 5-6, 90 lbs


  • EZ bar military press: 5 x 5-6, 60 lbs
  • EZ bar reverse curls: 5 x 5-6, 30 lbs
  • Resistance band push ups: 5 x 5-6, red band

Want to see my PR from today (hitting 2 reps for 120 lbs, 95% my max) check out Bench press


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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